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TheUnknown
TheUnknown g Carter Riley
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: August 8, 2014
Posted

what are the amount of sets and reps for building strength.

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted

When trying to make strength gains, you want to be doin low reps in your sets.

 

Aim for about 4-6 reps and 4-6 sets for each exercise. Try some 5x5 training too. Keep your rest periods between about 2-3 minutes and

 

Be sure to focus on compound movements like the bench press, shoulder press, deadlift and squat.

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Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: JoeHurricane

When trying to make strength gains, you want to be doin low reps in your sets.

 

Aim for about 4-6 reps and 4-6 sets for each exercise. Try some 5x5 training too. Keep your rest periods between about 2-3 minutes and

 

Be sure to focus on compound movements like the bench press, shoulder press, deadlift and squat.

Spot on @JoeHurricane! Nice!

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FearlessRobb
FearlessRobb g Robert Lucier
108 Post(s)
108 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2014
Posted
Posted By: Scott_Herman

Spot on @JoeHurricane! Nice!

SCOTT long time you tube viewer just signed up on site

 

I agree with what you both guys said but I hzve found alot of sucess in RPT. Reverse pyramid training. You start off with the heaviest weight first and drop down 10% 1 extra rep each set. Aiming 5-8 reps first set with 90-120 second breaks between sets

Because your doing really heavy you will fatigue fast so you should only be doing RPT style on your first 1 or 2 exercises not all of them. The rest should be how you feel comfortable. For me its other exercises trying to range 3 sets 8-15 (I have fat to loose) lol

Example

 

Bench press

200x6

You would then drop it to

180x7

Then

160x8

 

Once you get the first set to go 1 more rep that automatically makes the rest of sets more. Once you get to a point like

200x10

180x11

160x12

Its deffintly time to add weight to get back to the 5-8 range and work your way up and repeat.

 

I hope I did a decent job at explaining it lol

 

Everyone will find whatworks for them buti have seen gains like crazy over the last 6 months by around 60+ lbs to my bench press. Squats, ddead lifts

FearlessRobb 370lbs to 260lbs Deadlift 375x10(don't know max 1RPM) Bench 245x7(don't know max 1RPM) Squat
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: FearlessRobb

SCOTT long time you tube viewer just signed up on site

 

I agree with what you both guys said but I hzve found alot of sucess in RPT. Reverse pyramid training. You start off with the heaviest weight first and drop down 10% 1 extra rep each set. Aiming 5-8 reps first set with 90-120 second breaks between sets

Because your doing really heavy you will fatigue fast so you should only be doing RPT style on your first 1 or 2 exercises not all of them. The rest should be how you feel comfortable. For me its other exercises trying to range 3 sets 8-15 (I have fat to loose) lol

Example

 

Bench press

200x6

You would then drop it to

180x7

Then

160x8

 

Once you get the first set to go 1 more rep that automatically makes the rest of sets more. Once you get to a point like

200x10

180x11

160x12

Its deffintly time to add weight to get back to the 5-8 range and work your way up and repeat.

 

I hope I did a decent job at explaining it lol

 

Everyone will find whatworks for them buti have seen gains like crazy over the last 6 months by around 60+ lbs to my bench press. Squats, ddead lifts

@FearlessRob right on man.

 

To be honest I respond much better to pyramid style training for strength rather than a typical 5x5 routine.

 

But I know now it is because in general I respond better to a high volume workout compared to less reps like a 5x5.

 

Happy to see you on the site brotha!! Keep pushing hard! Make those gains!

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JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: FearlessRobb

SCOTT long time you tube viewer just signed up on site

 

I agree with what you both guys said but I hzve found alot of sucess in RPT. Reverse pyramid training. You start off with the heaviest weight first and drop down 10% 1 extra rep each set. Aiming 5-8 reps first set with 90-120 second breaks between sets

Because your doing really heavy you will fatigue fast so you should only be doing RPT style on your first 1 or 2 exercises not all of them. The rest should be how you feel comfortable. For me its other exercises trying to range 3 sets 8-15 (I have fat to loose) lol

Example

 

Bench press

200x6

You would then drop it to

180x7

Then

160x8

 

Once you get the first set to go 1 more rep that automatically makes the rest of sets more. Once you get to a point like

200x10

180x11

160x12

Its deffintly time to add weight to get back to the 5-8 range and work your way up and repeat.

 

I hope I did a decent job at explaining it lol

 

Everyone will find whatworks for them buti have seen gains like crazy over the last 6 months by around 60+ lbs to my bench press. Squats, ddead lifts

I haven't actually tried pyramid training much at all...sounds like it might be a good idea to incorporate it every now and then if I want to make strength gains!

 

Great info @FearlessRobb! #HTH

 

Jordan

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FearlessRobb
FearlessRobb g Robert Lucier
108 Post(s)
108 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2014
Posted
Posted By: JoeHurricane

I haven't actually tried pyramid training much at all...sounds like it might be a good idea to incorporate it every now and then if I want to make strength gains!

 

Great info @FearlessRobb! #HTH

 

Jordan

Yea once I started it was awsome. Like I said most my routines its only 2 exercises I do it csuse to much well is to much

Example. Back and bicep day is 12 exercises

1 is back and 2 is bicep and I use pyramid training for the first 2 then the rest of the day is the regular 5x5 as scott would call it. But mines shooting for 3x15 I have tons of fat to loose so I usethe pyramid for strength gains and the rest for high heart rate burning fat and deff puts wear on you muscles if you do the pyramid first.

I like the revers pyramid because you start with the heavier weight first and work your way down 2-3 sets so it feels like it gets easier but thenext day you see lol.

 

FearlessRobb 370lbs to 260lbs Deadlift 375x10(don't know max 1RPM) Bench 245x7(don't know max 1RPM) Squat
JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: FearlessRobb

Yea once I started it was awsome. Like I said most my routines its only 2 exercises I do it csuse to much well is to much

Example. Back and bicep day is 12 exercises

1 is back and 2 is bicep and I use pyramid training for the first 2 then the rest of the day is the regular 5x5 as scott would call it. But mines shooting for 3x15 I have tons of fat to loose so I usethe pyramid for strength gains and the rest for high heart rate burning fat and deff puts wear on you muscles if you do the pyramid first.

I like the revers pyramid because you start with the heavier weight first and work your way down 2-3 sets so it feels like it gets easier but thenext day you see lol.

 

Nice!

 

Fatiguing the muscle with your first few sets is a great way to go, so that you can really rip and tear them. Good to see you found what works for you!

 

Are you taking minimal rest between your sets? That will help you burn fat even more.

 

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
FearlessRobb
FearlessRobb g Robert Lucier
108 Post(s)
108 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2014
Posted
Posted By: JoeHurricane

Nice!

 

Fatiguing the muscle with your first few sets is a great way to go, so that you can really rip and tear them. Good to see you found what works for you!

 

Are you taking minimal rest between your sets? That will help you burn fat even more.

 

Jordan

Between the RPT its 120 seconds.   between the rest of routine its 60 seconds.    but recently been thinking of changing  it up to do no breaks and arrange exercises to move from one mucle to another.  get same work out in but shorten my gym time cause i spend a good 1.5-3 hrs there lol 

FearlessRobb 370lbs to 260lbs Deadlift 375x10(don't know max 1RPM) Bench 245x7(don't know max 1RPM) Squat
JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: FearlessRobb

Between the RPT its 120 seconds.   between the rest of routine its 60 seconds.    but recently been thinking of changing  it up to do no breaks and arrange exercises to move from one mucle to another.  get same work out in but shorten my gym time cause i spend a good 1.5-3 hrs there lol 

If you were to reduce the rest time and go from one muscle to another, you should try super sets. That way you can hit each muscle pretty hard and make the most of less time in the gym.

 

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
FearlessRobb
FearlessRobb g Robert Lucier
108 Post(s)
108 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2014
Posted
Posted By: JoeHurricane

If you were to reduce the rest time and go from one muscle to another, you should try super sets. That way you can hit each muscle pretty hard and make the most of less time in the gym.

 

Jordan

I do super sets to just didnt put them in lol. But thes how the RPT style says for the 120 second break cause you first set is heaviest and to failure lol so its alot

FearlessRobb 370lbs to 260lbs Deadlift 375x10(don't know max 1RPM) Bench 245x7(don't know max 1RPM) Squat
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: FearlessRobb

Yea once I started it was awsome. Like I said most my routines its only 2 exercises I do it csuse to much well is to much

Example. Back and bicep day is 12 exercises

1 is back and 2 is bicep and I use pyramid training for the first 2 then the rest of the day is the regular 5x5 as scott would call it. But mines shooting for 3x15 I have tons of fat to loose so I usethe pyramid for strength gains and the rest for high heart rate burning fat and deff puts wear on you muscles if you do the pyramid first.

I like the revers pyramid because you start with the heavier weight first and work your way down 2-3 sets so it feels like it gets easier but thenext day you see lol.

 

Well as long as the meal plan is spot on that can work.

 

To be honest I build more strength with reverse pyramid myself.

 

I am looking forward to seeing your gains man!!! Keep them coming!!! #HTH

Need 1 on 1 coaching? Send me a direct message to learn more!
muscular strength
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